Snap Fitness Health & Fitness Blog

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Spring Break Playlist

By: Snap Fitness

Put some spring in your step with this playlist! The temperatures are heating up, and so should your workout tunes. You don’t need to be at a pool or beach to enjoy these songs. No matter if you’re taking a vacation by yourself, with your family and friends, or having a “stay-cation” at home, stick to your fitness routine and listen to this playlist next time you’re in the gym!

 

“Lips Are Movin’” – Meghan Trainor

 “Honey, I’m Good.” – Andy Grammer

“Sledgehammer” – Fifth Harmony

 “Want To Want Me” – Jason Derulo

“Shut Up and Dance” – WALKTHEMOON

“Time of Our Lives” – Pitbull & Ne-Yo

“Sugar” – Maroon 5

 

What’s your favorite song right now? Share it with us on Facebook!

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

How to Motivate Yourself

By: Snap Fitness

 This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen. 

 

Write down your workouts 

  • Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

 

Have a workout partner

  • It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

 

Keep track of your accomplishments

  • Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

 

Switch things up

  • By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

 

Crank the beats

  • Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

 

A short workout is better than no workout

  • Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

 

Sign up for an event

  • Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

 

Rest!

  • Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

 

For more motivation, nutrition, and fitness tips, follow us on Pinterest!

 

How to Prepare for Your First 5K

By: Jodi Sussner, Director of Personal Training

With spring just around the corner, you may be more motivated to hit the treadmills to prepare for an outdoor running event. If you haven’t run a 5k and you’ve always wanted to, this article is meant just for you!

 

I have put together a 5k training program that you can do right in your Snap Fitness club. Taking the first step is always the toughest – let’s leap!

 

Rundown to Running: Here is an 8-week sample workout to get you up and running and ready for your first 5k race!

 

National Heart Awareness Month

By: Snap Fitness

Having a healthy heart is key in preventing diseases and heart related issues. There are three major components to having a healthy heart:

 

1.     Exercise daily

The more a person works out, the more efficiently the heart can pump blood and oxygen to the working muscles. Here are some great heart-healthy workouts:

  • HIIT training: Doing high-intensity interval training (HIIT) increases calorie burn, strengthens the heart to work anaerobically, and expands the fat-burning zone (anaerobic zone).  
  • Weight lifting: Lifting weights help build muscle mass, which helps burn fat. 
  • Running: Invertal training is highly effective in improving cardiovascular fitness.
  • Cycling: If running puts too much pressure on your joints, cycling is a great alternative to boost your cardiovascular fitness.

Try alternating between 2 or 3 of these cardio options to keep your workouts exciting and constantly challenge your fitness abilities.

 

2.     Eat wholesome foods

Load your grocery cart with fruits, vegetables, whole grains, legumes, and lean meats. These things provide your body with the nutrients it needs to function properly. Avoid trans-fats at all costs! These can be found in:

  • Crackers
  • Margarines
  • Packaged snack foods
  • Deep-fried foods
  • Fast foods
  • Bakery products
  • “Partially hydrogenated” foods

Focus on adding foods that are similar to how they are found in nature. When you pick up an item at the grocery store, ask yourself, "Did this come from a farm or a factory?" 

 

3.    Avoid smoke and tobacco!

We are all aware of the negative affects smoking and tobacco have on the body. Maybe you or someone you know just has a cigarrette when they drink. It is important to know that even one cigarrette once in a while is still harmful to the heart and blood vessels. Second hand smoke does the same thing so try to avoid it at all costs. 

 

Start implementing these three things in your life today! 

 

 

Achieve your New Year's Resolutions

By: Snap Fitness

A new year means new goals! No matter what you want to accomplish, the most important aspect to reaching your goals is staying motivated and dedicated.

 

Here are some tips to keep in mind:

 

• A goal without a plan is just a wish. Don’t just think about what you want to do; go out there and make it happen!
 
• Envision your future. Think about where will you be in five or 10 years. Think about where you want to be and work towards that long-term goal.
 
• Find your passion and connect with it. When you have meaningful intentions it is easier to follow through with something.
 
• Take control of your goal. The only thing stopping you from your goal is YOU!
 
• Write down your goals. Post them where you will see them every day as a reminder.
 
• Invest your time and effort into attaining your goals. Time management is key, especially when you have a lot of your plate.
 
• Find a supporter that will encourage you through the process. Support from another person can go a long way. It also gives you the mentality that you cannot let that person down as well.
 
• Trust the process! If you make the time, effort, and energy for your goals, good things will come!

 


 

How are your resolutions coming along so far in 2015? Share them with us on our Facebook page!

Tips for Starting a Fitness Routine

By: Snap Fitness

New to one of our clubs? Don’t worry, you aren’t alone this time of year. Starting your fitness journey can be an exciting, nerve-racking experience. The most important thing to remember is that you’ve made the decision to change your lifestyle. With the right mindset and dedication, you’ll see your hard work pay off in no time!

 

When it comes to picking up a workout routine, here are some easy tips to follow:

Let go of expectations. Everyone’s fitness journey is different. Someone may see quicker results on the same routine as you and vice versa. Just because you aren’t seeing results right away doesn’t mean you aren’t making progress. Stay positive and trust the process. Your first week of workouts will be filled with baseline results. Don’t expect to run a six-minute mile right off the bat!

 

Be a planner. The best way to stay committed is by adding your workouts to your calendar. This also applies to your goals. If you hope to lose a certain amount of weight by a specific date, plan it out accordingly. By writing it down, you’ll be able to hold yourself accountable. Decide what time of day works best for you. Are you an early bird or a night owl when it comes to your gym time? Be consistent, as this can help you build a routine.

 

Know your support system. Starting your fitness routine can be tough, but you don’t have to do it alone. Get your family and friends involved. Let them know that you’re making fitness a priority, so that they can help you and keep you motivated along your journey. You can also find support in your club. Get to know your club manager and personal trainers – they have plenty of tips and can help you reach your goals.

 

Celebrate accordingly. When your hard work pays off, that is something to celebrate! Maybe you’ve had your eye on a new pair of shoes or a party where you can’t wait to show off your results. Whatever it is, make sure you treat yourself accordingly. That doesn’t mean splurging on sweets or alcohol. Remember, a healthy lifestyle is exactly that: a lifestyle. It’s an ongoing process that you can make the most of if you try every day.

Winter Warm-Up Playlist

By: Snap Fitness

Having some trouble getting back into your fitness routine post-holiday season? It’s probably time for a new playlist. These songs are perfect for your pre-workout stretching and warm-up jog. Let Bruno Mars and Adam Levine get you pumped up for your squats, lunges, curls, and more!

 

“Uptown Funk” – Mark Ronson feat. Bruno Mars

“These Are The Days” – Avicii

“I Bet My Life” – Imagine Dragons

“Love Runs Out” – OneRepublic

“Lucky Strike” – Maroon 5

“Everybody Talks” – Neon Trees

Booty-Blast Playlist

By: Snap Fitness

Every workout routine needs a perfect playlist to keep you focused and moving to the beat. The tracks below are spot on for your next glute-focused workout! Let Beyoncé and Justin Timberlake’s jams push you through the final reps of single-leg front raises and dumbbell squats.

 

“Bootylicious” – Destiny’s Child

“Low” – Flo Rida

“Fat Bottomed Girls” – Queen

“Ms. New Booty” – Bubba Sparxxx

“Baby Got Back” – Sir Mix-A-Lot

“Shake Your Body (Down to the Ground)” – The Jacksons

“Booty Work” – T-Pain

“Love Lockdown” – Kanye West

“SexyBack” – Justin Timberlake

 

What’s your favorite song to squat to? Share it on Facebook or Twitter with us!

Fitness-Inspired Halloween Costumes

By: Snap Fitness

Halloween is right around the corner! We all know finding the perfect costume can be a tedious task. Don’t leave this to the last minute! Forget the traditional ghost or policeman/woman get-up and go with one of our fabulous fitness-inspired costumes.

 

Richard Simmons: You know the drill. Metallic short-shorts, loose tank top, and knee-high socks. The classic afro wig is optional, but very encouraged!

A Wheaties Box: Live up to your childhood dream of making the cover of this cereal box! This is a great do-it-yourself project. Head to your local arts and crafts store to get a cardboard box and paint. Cut out a spot for your head and get creative with the artwork!

The Karate Kid: Give this Halloween a kick of ‘80s nostalgia. All you need is a karate gi, black belt, and handkerchief to tie around your head. Mr. Miyagi would approve of this one.

Cyclist: Life’s tough, wear a helmet! Bike is optional, but spandex is not.

Olympian: Represent your home country on Oct. 31! Throw on your respective colors – complete with sweatband and gold medal, of course. Winners work out at Snap Fitness!

Professional (or Throwback) Athlete: On a budget? Wear your favorite jersey. It could be your favorite athlete’s or your own from high school or college playing days.

Jazzerciser: Go for the classic throwback with a leotard, sweatband, leggings and legwarmers. You’ll have your fellow party people singing Jock Jams with you all night.

 

Remember, fitness is always in style! Share your Halloween costumes with us on Facebook, Twitter, and Instagram.

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